Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells slowly to your lower chest, elbows tucked. Pause briefly at the bottom. Exhale and press dumbbells up, extending elbows without locking. Keep shoulder blades retracted and avoid dumbbells touching at the top.
To protect your shoulder joints, keep your elbows tucked close to your body throughout the entire movement, preventing them from flaring out. Focus on squeezing your shoulder blades together and down throughout the exercise to maintain proper posture and engage your upper back muscles. As you press the dumbbells upwards, actively push through your chest muscles to feel the contraction and ensure you're targeting the right area. Maintain a neutral grip on the dumbbells, avoiding any twisting or pronation, to prevent wrist strain and maximize stability. Finally, brace your core muscles firmly to stabilize your torso and prevent excessive arching or rounding of your back.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.